Your Complete Low-Sodium Grocery List
Low-sodium brands from each aisle of the grocery store.
Hello, readers! This week, I’m releasing my second grocery guide - Your Complete Low-Sodium Grocery List. I’m taking you through the grocery store, aisle by aisle, to showcase the products available to those following a low-sodium diet.
You can check out my first grocery guide, Your Guide To Choosing a Protein Bar, below 👇.
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Disclaimer: This post is not intended as medical advice. Always consult with your healthcare provider regarding your recommended sodium intake to ensure that products are suitable for your individual needs. Product formulations can also change; always read the product label for up-to-date ingredient and nutrition facts.
Not everyone needs to follow a low-sodium diet. However, low-sodium diets are frequently recommended to reduce the risk of conditions such as high blood pressure, fluid retention, kidney issues, heart attack, and stroke. For perspective, the American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of less than 1,500 mg per day for most adults, especially for those with high blood pressure. This may seem like a lot, but it adds up quickly. For example, the average daily sodium intake in America is 3,400 mg and in Canada, is 2,760 mg per day.
If a healthcare professional has recommended that you or someone you know follow a low-sodium diet, you’re probably aware of how challenging it can be: sodium (or salt) is in everything! Used as a natural flavour enhancer and preservative, it’s added to almost every product at the grocery store. And since 80% of the sodium we eat comes from processed foods, selecting low-sodium alternatives at the grocery store can be the key to successfully reducing your sodium intake.
While cooking your meals and snacks from scratch is the best way to control the sodium content of your diet, the reality is that most of us rely on some types of packaged food in our routine. Being told to follow a low-sodium diet may seem like you have to say goodbye to any bit of convenience in your food routine. Not to worry: though they’re difficult to spot among the sea of products available, there’s a range of low-sodium products at your disposal. From bread to canned goods, I’ve searched and collected low-sodium options to make your low-sodium grocery shopping a breeze.
Each of the items below is considered low-sodium on its own. But following a low-sodium diet will depend on the combination of foods you eat throughout the day. Be sure to discuss your individual sodium target with your registered dietitian to determine how each food can fit into your day.
Unless otherwise noted, the products below are available in both Canada and the U.S.
Low-Sodium Fruits and Vegetables
All fresh fruit.
All fresh vegetables.
All frozen fruit (with no added flavours/sauce).
All frozen vegetables (with no added flavours/sauce). Look for products that do not list salt as an ingredient.
Canned fruit: typically 0 mg of sodium, many brands are available.
No salt-added canned vegetables: These products will often state “no salt added” on the food label and will not list salt as an ingredient. There are many brands available.
Low-Sodium Meat, Fish, and Plant Protein
Fresh cuts of poultry, pork, and beef (contains low amounts of occurring sodium). Avoid pre-seasoned, cured meats, or processed meats.
Fresh fish fillets (contain low amounts of naturally occurring sodium). Avoid pre-seasoned or smoked fish.
“No Salt Added” or “Low-Sodium” canned fish such as tuna, salmon, and sardines: typically 30-120 mg per 5 oz can.
There are many brands available, for example, Starkist (US), Simple Truth (US), Wild Planet, Clover Leaf, and Rancoast Trading, Gold Seal, Safe Catch.
Frozen fish fillets (plain, unseasoned). Look for fish as the only ingredient.
There are many brands available, for example, Simple Truth (US), Great American (US), Good & Gather (US), Seaquest (CA), PC Blue Menu (CA).
“No Salt Added” canned beans and lentils: typically 0-20 mg sodium per 1/2 cup serving. Many brands are available. Look for products without salt as an ingredient.
Dry beans and lentils.
Tofu: typically 5-40 mg sodium per 3 oz portion. Many brands are available.
Frozen edamame (plain, unseasoned). Many brands are available. Look for edamame as the only ingredient.
Boar’s Head No Salt Added Turkey Breast: 55 mg per 2 oz (US).
Beyond Breakfast Sausage: 120 mg sodium per 1 sausage.
Low-Sodium Plant-Based Dairy Alternatives
The sodium content listed below is per 1 cup of milk or 3/4 cup of yogurt.
Almond milk: Blue Diamond almond coconut, 125 mg; Elmhurst unsweetened, 5 mg (US); Great Value, 105 mg (CA).
Oat milk: Earth’s Own, 120 mg (CA); Silk, 80-100 mg; Oatly, 100 mg (US); Planet Oat original, 100 mg (US); Chiobani, 105 mg (US); Enjoy Life. 80 mg (CA).
Coconut milk: Silk, 30-45 mg; Simple Truth, 75 mg (US); So Delicious original, 25 mg (US).
Soy milk: Earth’s Own, 90 mg (CA); Silk, 80-90 mg; Simple Truth, 95 mg (US).
Other milk: RIPPLE unsweetened original. 120 mg; Milkademia, 100 mg (US); Natura rice milk, 45 mg (CA).
Non-Dairy Yogurt: Simple Truth Almondmilk yogurt, 10 mg (US); Silk Coconut milk Greek yogurt alternative, 30 mg; So Delicious Dairy Free yogurt, 15 mg (US), Riviera Coconut Milk yogurt, 20 mg (CA).
Low-Sodium Sliced Bread
The sodium content listed below is per slice of bread. Breads are listed from lowest to highest in sodium, all with less than 115 mg per slice.
Food For Life Ezekiel Low-Sodium: 0 mg.
Food For Life Ezekiel bread (all flavours): 60-80 mg.
Knock Your Sprouts Off Reduced Sodium: 70 mg (US).
Dave’s Killer Bread Thin Sliced Power Seed: 90 mg.
Stonemill Bread Sprouted Rye & 12 Grains and Sprouted 3 Grains: 90 mg (CA).
Weight Watchers Whole Wheat bread: 95 mg.
Sara Lee Delightful Multi-Grain bread: 95 mg (US).
Canyon Bakehouse (gluten-free): 95 mg (US).
Simple Truth Thin Sliced: 100 mg (US).
Nature’s Own Whole Wheat and Whole Grain: 110 mg (US).
Great Value Whole Wheat Round Top: 110 mg (US).
Queen St. Bakery’s Classic Chia Loaf (gluten-free): 115 mg.
Market Pantry 100% Whole Wheat: 115 mg (US).
Brown Berry Small Slice 100% Whole Wheat bread: 115 mg (US).
Koepplinger’s 100% Whole Wheat bread: 115 mg (US).
Low-Sodium Dairy
Cow’s milk: typically contains 120 mg per 1 cup.
Dairy Yogurt: Greek, Skyr, and Traditional yogurt are typically low-sodium. For example, Skyr yogurt contains around 65 mg per 3/4 cup, Greek contains around 30 mg per 3/4 cup, and traditional yogurt contains around 85-105 mg per 3/4 cup.
Low-sodium cottage cheese/no salt added cottage cheese: 55 mg per 1/2 cup, many brands are available.
Ricotta cheese: 40 mg per 1/4 cup, many brands are available.
Swiss cheese: typically contains less sodium compared to other hard cheese, with around 113 mg per 50 g serving.
Low-Sodium Crackers
The nutrition facts below represent the amount of sodium in a 30 g serving of crackers. Crackers are listed from lowest to highest sodium, all with less than 115 mg per serving.
Grissol Melba Toast No Salt: 0 mg (CA).
Manischewitz Unsalted: 0 mg (US).
Streits Matzohs Unsalted: 0 mg.
RYVITA Rye CrispbreadMuesli Crunch: 0 mg*.
RYVITA Rye Crisp Bread (other flavours): 40-85 mg*.
Triscuit Low-Sodium (CA); Hint of Sea Salt (US): 50 mg*.
The Almond Nut Thins Hint of Salt (US): 55 mg; Pinch of Salt (CA): 80 mg.
Good Thins Gluten-Free Simply Salt crackers: 55 mg (CA); 85 mg (US).
*higher fibre option
Low-Sodium Pasta Sauce
The nutrition facts below represent the amount of sodium in a 1/2 cup serving of sauce. Sauces are listed from lowest to highest sodium, all with less than 125 mg per serving.
De Cecco Arrabbiata, Napoletana, Sicilana flavours: 106 mg (CA).
Sal & Judy’s Heart Smart Sauce: 115 mg (US).
The Vine Original Marinara: 115 mg (US).
Pure Edibles Mediterranean Garden sauce: 115 mg (CA).
The Silver Plate Low-Sodium Marinara:125 mg (US).
Yo Mama’s Roasted Garlic: 125 mg.
Hidden Foods Marinara:125 mg.
Low-Sodium Cereal
The nutrition facts below represent the amount of sodium in a 1-cup serving of cereal. Cereals are listed from lowest to highest in sodium, all with less than 115 mg per serving.
Plain oats (various brands): 0 mg*.
Post Shredded Wheat: 0 mg*.
Kashi Organic Cinnamon Harvest, Autumn Wheat: 0 mg*.
Post Shredded Wheat & Bran: 0 mg*.
Nature’s Path Whole Grain Khorasan Wheat: 0 mg.
Quaker Harvest Crunch Cereal: 53 mg (CA).
Kashi Organic Honey Toasted Oat: 65 mg.
Oatmeal Crisp Triple Berry: 115 mg (CA).
*high in fibre and low in sugar
Low-Sodium Protein Bars
The sodium content below represents the amount per bar. Protein bars are listed from lowest to highest sodium, all with less than 115 mg per serving.
Aloha bars: 0-105 mg depending on the flavour (Chocolate fudge and chocolate mint are sodium-free).
Go macro: 5-110 mg (Banana Almond Butter flavour has 5 mg).
TRUBAR: 10-125 mg (the Daydreaming About Donuts flavour has 10 mg).
Unite protein bars: 15-120 mg (the Bubble Tea flavour has 15 mg) (US).
Daryl’s protein bar: 22-68 mg (Cinnamon Honey flavour has 22 mg).
Yofiit keto bar: 25 mg (CA).
Zing: 65-120 mg (the Oatmeal Chocolate Chip flavour has 65mg).
G2G: 85 mg.
IQBAR Banana Nut, Lemon Blueberry, Wild Blueberry, Matcha Chai: 125 mg.
Low-Sodium Granola Bars, and Fruit & Nut Bars
The sodium content below represents the amount per bar. Bars are listed from lowest to highest sodium, all with less than 125 mg per serving.
Taste of nature food bars: 0-100 mg* (CA).
Honey bar: 0-125 mg (Quinoa & Cranberry and Trail Mix flavours are sodium-free).
Larabar: 0 mg** (Banana Bread, Banana Chocolate Chip, Blueberry Muffin, Cherry Pie, Mint Chip Brownie, Pecan Pie, Pineapple Upside Down Cake, Pumpkin Pie flavours).
Made good: 10-30 mg.
KIND: 10-45 mg* (Almond & Coconut, Blueberry Vanilla, cranberry Almond, Dark Chocolate Almond Coconut, Dark Chocolate Almond Mint, Dark Chocolate Cherry Cashew, Dark Chocolate Mocha Almond, Dark Chocolate Raspberry Pumpkin Seed, Fruit & Nut, Madagascar Almond Vanilla flavours).
Go Pure Fruit and Oat: 10-15 mg (CA).
All In Whole Grain Bars Chocolate Chip: 10 mg*(US).
*Low sugar options
**No added sugar
Low-Sodium Energy Bars
The sodium content below represents the amount per bar. Energy bars are listed from lowest to highest sodium, all with less than 75 mg per serving.
Made With Local Real Food Bar: 1-75 mg (Blueberry Almond Butter flavour contains 1 mg of sodium) (CA).
Hornby: 4-5 mg (Pumpkin Fudge, Sunflower Cranberry flavours).
GORP: 10 mg.
PRO bar meal bars: 10-75 mg (Superfood Slam, Whole Berry Blast, and Original Trail Mix flavours have 10 mg).
Perfect Bar: 25-50 mg (Peanut Butter, Coconut Peanut Butter, Almond Butter, Dark Chocolate Almond, Chocolate Mint, Hazelnut Crisp, Choco Crisp flavours).
Low-Sodium Herbs, Spices, Broth, and Salad Dressing
Single-ingredient herbs and spices (ex. basil, paprika, many brands available).
No added salt broth (many brands available). Note: these broths are not sodium-free and will typically contain 60-125 mg sodium per 1 cup.
Salt-free herb mixes: Many brands available, examples: Mrs. Dash, Club House (CA), McCormick (US), Kinders No Salt Seasoning, iSpice Salt-Free Blends (US), Simply Organics Salt-Free Seasonings, Good & Gather Salt-Free Seasonings (US).
Field & Farmer Lemon Garlic & Basil Vinaigrette: 15 mg per 2 tbsp (US).
Bragg’s Vinaigrette: 25 mg per 2 tbsp.
Cindy’s Kitchen Barcelona Vinaigrette: 45 mg per 2 tbsp (US).
Annie’s Balsamic Vinaigrette: 60 mg per 2 tbsp (US).
Skinny Girl Vinaigrette: 90 mg per 2 tbsp.
Other Low-Sodium Foods:
Unflavored grains: such as rice, quinoa, pasta, barley, bulgur, farro, and couscous (will contain only trace amounts of sodium).
Natural Nut-Butter: 0 mg. Look for nuts as the only ingredient. Many brands are available, ex. Kraft Only Peanuts Peanut Butter (CA), Once Again Unsweetened Peanut Butter (US), Crazy Richard’s (US), Justin’s, Nuts To You (CA).
Unsalted nuts: 0mg, many brands are available.
Blue Diamond Low-Sodium Lightly Salted Almonds: 40 mg per 1oz.
Low-Sodium Frozen Dinners
Healthy Choice: Grilled Chicken Basil, 470 mg (US); Pineapple Chicken, 470 mg (US); Chicken and Vegetable Stir Fry, 480 mg (CA); Sweet Sesame Chicken, 490mg (CA), 460 mg (US); Chicken Fajita, 490 mg (US); Teriyaki Chicken, 390mg (CA).
Great Value: Lemon & Herb Chicken Nutri-Bowl, 380 mg (CA), South West Chicken Nutri-Bowl, 490 mg.
Kevin's Natural Foods Gluten-Free Thai-Style Coconut Chicken: 440mg.
Low-Sodium Crunchy snacks
Low-sodium trail mix. Many brands are available, for example, Nature’s Garden (0 mg), Health Crunch (0 mg, CA), Good & Gather (0 mg, US), Prana (20 mg, CA), Simple Truth (30 mg, US), Power Up (30 mg, US), Favorite Day (60 mg, US).
Barnana Casava, Plantain Chips: 40 mg per 1oz (US).
Tostitos Lightly Salted: 55 mg per 1oz.
Skinny Pop original: 75 mg per 3 3/4 cups.
Harvest Snaps Baked Green Pea Snacks: 75 mg per 1 oz.
Hardbite Carrot, Beet chips: 100 mg per serving (CA).
Thank you for reading! If you know someone who would benefit from this low-sodium grocery guide, please share it below.
“The Grocery Edit” is written by Brittany Raftis, MScFN, RD. She works as a Registered Dietitian and is passionate about helping people sort through the confusion of ingredients and nutrition facts to reduce stress surrounding daily food choices. She uses an evidence-based approach to clear up misinformation about nutrition and help people select the right products to support their health and enjoyment of food.